Heart Healthy Chicken Meatballs & Sauce

Two things I have always missed most as a Type 2 Diabetic are potatoes and pasta. Potatoes are quite possibly the worst for a diabetic with a GI of 95 baked and 82 boiled, so they're just gone except on Saint Patrick's Day. 

Pasta, I learned, is at the high end of the low GI range at 52-54, so it's somewhat okay, but the issue with regular pasta is the glycemic load. Let's be honest... Who can really limit themselves to a sensible portion of our beloved macaroni? ;-) 

Here's the thing, though. We diabetics CAN have pasta... we just have to exercise portion control. These crazy good heart healthy meatballs will help with that, and a well made green salad will take care of the rest. :-)

In addition to finally understanding pasta for diabetics, my very Italian wife Carolyn and I have figured out a recipe for some really good chicken meatballs since we've pretty much eliminated red meat from our diet. All in all, we have created a meal healthy enough to allow us to have a traditional Sunday dinner again. Enjoy!

The Sauce
Ingredients:

• 2 28 oz cans peeled plum tomatoes

• 2 tsp kosher salt (1.25 regular)

• 2 tsp garlic powder

• 1 tsp dried parsley or 1 tbsp fresh, minced

• 1 tsp dried basil or 1 tbsp fresh, minced

• 1/4 tsp black pepper

• avocado oil and chicken bits from the fry pan when meatballs are done

Preparation:
Run the two cans of tomatoes through the blender and get them going over medium heat in a sauce pan big enough to later add ten meatballs. Add all dry ingredients and bring to a simmer, stirring occasionally.

The Meatballs
Ingredients:

• 1.5 lbs ground chicken breast

• 2 eggs

• 2 tbsp fresh parsley, minced

• 2 tbsp parmesan cheese

• 1/4 tsp garlic powder

• 1 tsp salt

• 1/4 tsp black pepper

• 1/2-3/4 cup flavored bread crumbs

• 4-5 tbsp avocado oil

Preparation:
In a large mixing bowl beat the two eggs and mix in parsley, cheese, garlic powder, salt and pepper. Add meat and mix thoroughly. Finally, add 1/2 cup bread crumbs and blend. Gauge the mixture for balling and add more breadcrumbs if needed. Shape the mix into ten meatballs.

Heat avocado oil on medium high in large fryer and add meatballs.

Brown meatballs on all sides, which may require some skillful balancing, nearly cooking them fully. 

Once meatballs are a nice golden brown, add them to the simmering sauce.
Scrape any chicken bits in fryer and add them, along with the oil, to the sauce.

Stir oil into sauce and simmer for 20-30 min, making sure meatballs are cooked through.
Boil the your favorite pasta according to their directions in salted water and serve sensible portions. :-)

Blessed be... and happy cooking!

Homemade Chicken Breast Cold Cuts

Chicken breast cold cuts make a great sandwich, but geez at $5.99/lb it can get really pricey really quickly. My solution is to make my own when boneless, skinless chicken breast is on sale for $1.99 -$2.99/lb here in New York State. Quite the savings, right? But guess what? You not only save money but you get to season your chicken the way YOU like!

Here's a recipe for baked chicken breast I found at GIMME SOME OVEN that I really love for making cold cuts. The brining keeps the chicken moist and the seasoning is just enough to make your lunch meat exciting. ENJOY!

Ingredients:

• 4-5 boneless, skinless chicken breasts
• 1tbsp each salted butter (melted) and olive oil
• 1 handful table salt for brine
• 1 tsp kosher salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp smoked paprika

Preparation:

In a large bowl mix the table salt with enough lukewarm water that will cover the chicken. Set the chicken breasts in the brine for at least 15-20 minutes. Remove chicken from brine, rinse under cold water to remove salt and pat dry with paper towel.

Add chicken to a clean bowl and coat all sides with butter/oil mix. Combine kosher salt, pepper, garlic, onion and paprika and rub chicken on all sides with the mix until all pieces show a uniform color.

Heat oven or air fryer to 450 and place chicken in your tray of choice. I use my air fryer basket on the bake setting, but any toaster oven or full size oven will work equally well. Bake at 450 for at least 15 minutes, at which point test with instant read thermometer for 165 F. Add a few extra minutes if under.

Once you're sure all pieces are cooked, remove from heat and tent loosely with foil for 10-15 minutes. Sharpen/hone your knife before slicing once chicken has cooled. Go slow, letting the blade do the work.

Will the slices be as thin as store-bought cold cuts? No.

Will they be as pretty as store-bought cold cuts? No.

Will they give you the start to a reeeeeally healthy chicken sandwich featuring YOUR personalized flavor pallet? YES! YES! YES!

Blessed be... and happy cooking!

Weekend Ramble: Best & Worst Seafood Dishes for Your Health

 Another great compilation from WebMD.

Best & Worst Seafood Dishes for Your Health
Medically Reviewed by Poonam Sachdev on August 30, 2023

What Makes the Difference?

You’ll want to consider what’s in the dish, how it was cooked, freshness, and the type of fish. There are lots of good choices, but some are better than others. You’ll want to limit cream, oil, salt, “bad” fats, and mercury. Do you know what’s in your seafood entree?  

 

Best: Salmon

It’s a nutritional darling that you’ll see on many U.S. menus. It’s high in healthy omega-3 fatty acids. And as a canned fish, it generally has less mercury than tuna. Wild salmon caught in Alaska is a good source, whether fresh or canned. Because fatty fish like salmon can have more of banned chemicals called PCBs, it helps if you cut away or drain extra fat, skin, and darker meat.

Worst: Fish and Chips

The fact that everything in this dish is deep-fried is not a good start. The tartar sauce and ketchup often served with it add even more fat, sugar, and calories. If you bake the fish (try it with a cornflake crust for a crunch) and potatoes, you can control the amount of oil. A simple lemon wedge is a low-calorie way to add flavor.

Have Sparingly: Broiled Swordfish

No matter how it’s caught or how you cook it, swordfish is likely to have high levels of mercury. It’s not a big deal to eat once in a while, but too much can damage your brain and kidneys. If you’re pregnant, that may hurt the baby or cause a miscarriage. Infants, the elderly, and those who have weak immune systems may be more sensitive to it. Shark, king mackerel, and tilefish from the Gulf of Mexico also have high levels of mercury.

Best: Shrimp Cocktail

It’s all about the sauce. The shrimp are usually steamed or boiled, which is pretty healthy. They’re high in protein, and low in fat and mercury. But the sauce, especially the classic bottled tomato-based type, can hide lots of sugar, sometimes listed as “high-fructose corn syrup.” So skip the dip, or make your own sugar-free version. You’ll find lots of recipes online.

Worst: New England Clam Chowder

Sure, it’s got clams, which give you protein. But this soup also has cream, butter, and salted pork. So you could get lots of calories, saturated fat, and sodium, which many people need to limit. Save this one for a special treat and try not to have too much. 

Best: Manhattan Clam Chowder

Instead of butter and cream, this chowder uses a base of tomatoes. That’s a really good start. Potatoes, carrots, and onions fill out the dish. It adds up to about 135 calories a cup with little saturated fat, compared with around 181 calories a cup for the same amount of New England clam chowder. Mercury is not usually a worry with “bivalve” shellfish like mussels, oysters, and clams. Be aware that ready-to-serve soup has an estimated 1000 mg of sodium in 1 cup.

Best: Salad With Anchovies

Because they’re small and don’t live that long, these fish are less likely to have mercury, PCBs, and other chemicals in their flesh. And they’re loaded with omega-3 fatty acids that your body needs to be at its best. Some packaged anchovies have a lot of salt, so check the label, especially if you have to watch your sodium. Look for white anchovies in vinegar -- “boquerones” in Spanish cuisine -- for a less-salty version.

Best: Canned Tuna

This lean fish gives you protein, and has some omega-3s. But tuna grow bigger than fish like sardines and anchovies, so they often have more mercury and other chemicals in their flesh. For lower mercury levels, look for the “canned light” kind. If you like albacore, look for products from the U.S. or Canada. If you’re watching your calories and fat, buy tuna packed in water instead of oil.

Best: Oysters

You’ll get protein and zinc, but it’s best to cook oysters, not eat them raw. That will help avoid food poisoning from bacteria like vibrio. This bacteria is more common in warmer months but can happen anytime. Hepatitis A can also be a risk with shellfish. Your oysters may be fine, but you can’t tell if it’s infected by how it looks and smells. Lemon juice, hot sauce, or alcohol won’t kill vibrio. Only thorough cooking can do that. 

Best: Baked Catfish

They may not be the prettiest fish to look at, but U.S. farm-raised catfish have a lot going for them. They’re low in mercury, eco-friendly, nutritious, and easy to find in grocery stores. You may want to check on the source, since some countries don’t have strict rules about fish farming. Fried catfish is a favorite for many, but frying adds lots of calories and fat. Bake it for a leaner dish. 

Best: Grilled Sardines

They’re usually canned, but you can sometimes get fresh ones at the market that are great when grilled whole. They’ve got plenty of omega-3s and not much mercury, because they’re small and short-lived. Plus, there really are lots of these fish in the sea, and they usually aren’t expensive. As with tuna, you can get them packed in water instead of oil.

Best: Ceviche

Made with raw fish, lime juice, and often potatoes and onions, this is a traditional dish from Latin America. The acid in the lime juice may seem to “cook” it because the flesh changes color. A week in the freezer at -4 F usually gets rid of parasites that could make you sick. But the size and type of fish also make a difference, so let a chef make your ceviche.

Have Sparingly: Sushi

It can be good for you, with lean protein, omega-3s, and not a lot of fat, sugar, and calories. But there are some drawbacks. Raw fish needs expert handling. Bacteria and parasites don’t get cooked away, but a good chef knows how to keep you safe.  And mercury in common sushi fish like ahi and bluefin tuna can start to add up if you eat too much.

If You’re Cooking

When you’re at the market, seafood shouldn’t smell fishy. And if you can see the fish’s eyes, they should be clear. If the bones are a problem, you can buy fillets. Experts recommend that you cook fish until it flakes easily with a fork. You can cook it many ways: roast, bake, grill, or steam, to name a few. There are many recipes to try, so cast a broad net!

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Lemony Pollock Bites & Two Bean Medley

Rainy days are the best for creating new things. We had just gotten back from vacation and there were only frozen and canned goods in the house. Weather was not conducive to a fun shopping trip, so I got out my Flavor Bible and found some fun pairings. In short, a new dish was added to my line-up... ENJOY!

Ingredients:

• 12 oz total pollock bites or other white fish cut bite size
• 3 eggs
• Wondra flour
• unseasoned Panko
• Florida Sunshine Citrus salt blend – Spice & Tea Exchange
• Citrus Pepper - FreshJax
• avocado oil

 

• 12 oz pkg frozen baby lima beans
• 15 oz cannellini beans, drained
• 2-3 cloves garlic – smash minced
• 1 cup chopped onions
• 1 cup julienned carrots ~1.5” long
• 1 tbsp lemon zest
• Florida Sunshine Citrus salt blend – Spice & Tea Exchange
• Citrus Pepper - FreshJax

Preparation:

Fish: Pat fish dry and dust with Wondra flour. Beat eggs and season with citrus salt and citrus pepper. Heat a generous amount of avocado oil in a pan large enough to accommodate all bites. Dip bites in egg, coat with Panko and fry over medium high heat, tossing occasionally, until golden brown on most sides.

Beans: Cook lima beans according to pkg directions and set aside. Saute onion and garlic until onions are just translucent. Add carrots and cook for another 1-2 minutes. Add lemon zest and blend. Season mix with citrus salt and citrus pepper to taste. Finally add lima and cannellini beans and gently blend until evenly heated.

Blessed be… and happy cooking!

Fish Soup & Crostini

This fish soup is the precursor to what eventually became my more lavish Sylvan Run Chowder. It may seem simple at first glance, but the flavors are definitely there and can provide a nice base for you to explore some of your own ideas on how to tweak this basic recipe.

Ingredients:

• 2 medium yellow onions chopped
• 4 stalks celery chopped
• 1/2 cup dry white wine
• 4 small red potatoes cubed
• 2 cups clam juice
• 2 bay leaves
• 1 tsp dried thyme
• 1 tsp salt, 1/4 tsp fresh ground black pepper
• 1 tsp sweet paprika
• 24 ounces cod or similar white fish, defrosted and cut into 2" chunks
• 1 pint half and half
• Handful fresh flat-leaf parsley, chopped
• 1 loaf good Italian bread and some good olive oil, extra virgin if that’s your thing

Preparation:

Saute onions in 1 tbsp butter and 1 tbsp olive oil and a pinch of salt, 5 minutes over medium heat. Add celery and another pinch salt and saute a few minutes more. Raise heat and add wine, allow to reduce by half.

Add potatoes, clam juice, and spices. If potatoes are not covered by liquid, add enough water to cover. Bring to a boil and then reduce to a simmer and cook with lid on until potatoes are just tender, 10-15 minutes.

Heat half and half in a small saucepan over low heat - do not allow to boil. Add fish to pot with potatoes and pour over hot half and half and stir gently. Cook on low heat uncovered just until fish is cooked through, about 8-10 minutes.

Keep the heat low enough so that the broth is just barely steaming, do not allow to boil or it could curdle. Remove bay leaf, add fresh parsley, and turn off heat. Allow to rest for 15-20 minutes to allow flavors to blend. Reheat gently if necessary. Makes about 4 servings.

Crostini:

Cut loaf into 1/4” slices on an angle so they’re larger than loaf diameter and also prettier.

Brush both sides of each slice with olive oil and arrange on baking tray. It’s ok if they touch each other.

Bake at 375 degrees for 6-7 minutes or until tops just start to brown. The bottom side will be more toasted so JUST browned tops is when you want to take them out.

Blessed be... and happy cooking!

 

Slow Cooker Mediterranean Chicken

This is one of those really simple dishes that is chock full of flavor simply by way of the ingredients themselves. You'll notice the only spices are a bit of salt and lemon pepper, allowing everything else to shine in its natural glory. Enjoy!

Ingredients:

• 1.75 - 2 lbs brined chicken breast
• 1 tbsp lemon pepper - I use FreshJax... great blend and the company donates meals to kids in need.
• 2 onions cut in quarters or eighths
• 6 cloves garlic diced
• 1/2 cup white wine (Not cooking wine - too much salt)
• 1 can whole tomatoes, drained and halved
• A handful of fresh basil leaves
• 2 tbsp olive oil, salt & pepper

    Brine:

• 4 cups water 
• 1tbsp salt
• 1 lemon

Preparation:

Brining the Chicken

Trim the breasts of fat and junk. Lay breast flat,

cut in half lengthwise and then cut halves into stew size chunks.

Mix 4 cups water with 1 tbsp regular salt and fresh squeezed juice from 1 lemon.

Add chicken to brine, stir a little so chicken pieces are in brine on all sides.

Refrigerate and let sit for 1 hour.

When time's up, pour chicken into a colander and give a quick rinse to remove most of the salt.

Gather the Slow Cooker Components

Place drained & rinsed chicken in large mixing bowl. Add olive oil and lemon pepper... mix. Heat a large skillet on medium high and sear the chicken on all sides. Spray the slow cooker with cooking spray and place chicken in bottom of pot.

Add wine, garlic and onions to skillet and stir/toss over medium heat until slightly browned.

Spread evenly over meat.

Cover with a layer of basil leaves and then tomatoes, cut side down.

Sprinkle with kosher salt as you see fit and cook on low for 5-6 hours.

Gently break up the tomatoes before serving and fold in carefully with the chicken.

Serve with fresh broccoli and quinoa or barley made with a chicken broth.

Blessed be... and happy cooking!

Steamed Cod with Lemon Butter Sauce

Here's a simple one that has endless possibilities in the pairing arena. I decided on some of my leftover White Bean Salad and fresh string beans. The salad is already citrus based and the green beans work really well with a drizzle of lemon butter. Enjoy!

Ingredients:

Fish:

• 2  6-ounce cod filets
• 2 tsp Garlic Lover’s Blend pulverized (toasted garlic, salt, paprika, parsley)
• Black pepper to taste – one twist on the grinder works for me
• 1tbsp extra virgin olive oil
  

 Sauce:

• 3 tbsp butter
• Juice & zest from ½ lemon
• 1/4 tsp Kosher salt

Preparation:

Juice and zest the lemon to be ready.

Pat filets dry, coat with EVOO and season fish on both sides. Steam for 4 minutes.

While fish is steaming, combine butter, salt, lemon & zest and warm in small pot. Add some sauce to the fish when steaming is done. Serve rest of sauce at the table.

Blessed be... and happy cooking!